Setting 2026 Nutrition Goals That Won’t Fall Apart By February

With the 2026 fresh on the books, you can really feel that “new year, new me” energy! You might be experiencing the pull to refresh your routines, set new goals, and finally tackle some of the habits you’ve had on your mind. It’s easy to dive in with big plans and bold motivation. But if you’ve ever felt that momentum fade by mid-February (or let’s be honest, by week two), you’re definitely not alone.

Instead of chasing quick fixes, this year is an opportunity to build goals that are rooted in intention and designed to last. And that begins with slowing down and tuning in. Self-reflection can help you clarify what matters most and identify where you’d like to make intentional changes in your routine.

In this blog, we’ll walk through a supportive, step-by-step approach to New Year goal-setting and setting nutrition goals that won’t fall apart by February. You’ll reflect on your current habits, set nutrition goals with clarity, and learn how to build an environment and mindset that helps your efforts stay consistent well beyond the first few weeks of the year.

Whether your goals include feeling more energized, having more balanced meals, or simply being more intentional with your daily choices, this is your space to begin. No perfection required, just progress with purpose.

Catalyst Nutrition and Training is here to help! See if our personalized, sustainable nutrition counseling in Northeastern Pennsylvania is for you as you set out on your New Year journey! We're located at 480 Pierce St., Suite 201, in Kingston and serve patients from all over the Wyoming Valley, including Wilkes-Barre, Scranton, Pittston, Dallas, and more.

Let’s get started!

1. Reflect Before You Reset

Before setting New Year goals, it’s worth taking time to look at where you’ve been. Many people jump into the New Year ready to change everything at once. But, real and lasting progress often starts with a pause.

Self-reflection gives you a chance to look honestly at your current habits, health priorities, and the mindset you’re bringing into the year ahead. According to the Cambridge Dictionary, self-reflection is “the activity of thinking about your own feelings and behavior, and the reasons that may lie behind them” (1). Taking a few moments to think this way can help you spot patterns in your choices and get a clear idea of what really matters to you right now.

Think about the past year: what habits helped you feel your best? Which ones made things harder or left you feeling tired and off track? Maybe you noticed that skipping meals left you with low energy, or that planning a few dinners ahead made your week run more smoothly.

Or, maybe you noticed that meal-prep does not work for you. Looking at these moments helps you set meaningful nutrition and wellness goals instead of picking ones that don’t connect with your everyday life. What works well for someone else might not feel right for you, and that’s okay. Remember, your goals should be shaped by your needs, not by comparison.

Journaling can be a helpful tool in this process. You don’t need anything fancy,  just a few open-ended prompts can guide your thoughts. Here are a few questions to get you started:

• What health or nutrition habits felt good and doable last year?

• Where did I feel stuck or frustrated in my daily routine?

• What are three words that describe how I want to feel in my body this year?

• What challenges came up most often, and what helped me manage them?

This kind of reflection is about noticing what worked and what didn’t, not about judging yourself. When you take the time to think about your habits and how they match your priorities, you’ll be in a better place to set goals that feel personal, realistic, and supportive.

2. Nutrition-Focused Goal Setting

It’s easy to assume that New Year’s goals should focus on what to "cut out." But not all changes have to come from restriction. In fact, many sustainable nutrition shifts begin by adding in, not taking away. Building nourishing habits is often more supportive and realistic than setting rigid rules.

Below are five ideas to help you brainstorm sustainable goal-setting. Each one offers a different angle to consider as you reflect on the role food plays in your daily routine. Use them as a starting point for thinking about what kinds of changes might feel meaningful and supportive for you.

A. Mindful Eating

In a world that moves fast, eating is one of the few daily moments where slowing down can actually help you feel better both physically and mentally. Mindful eating is a practice of slowing down and becoming more aware during meals. It involves paying attention to your body’s hunger and fullness cues, eating without distraction, and noticing the flavors, textures, and satisfaction of each bite. While it may sound simple, this approach can create a powerful shift in how you relate to food.

Research shows that mindful eating can help reduce emotional or stress-related eating, improve digestion, and support a more balanced relationship with food (2). It encourages you to approach meals with curiosity and not judgment, which can lead to greater satisfaction and may help you move away from feelings of “guilt."

If you often eat on the go, while working, or while scrolling, this may be an area worth exploring. Mindful eating can help you reconnect with your meals and your body in a way that feels both grounding and supportive and lead to a more balanced lifestyle overall.

B. Food-Waste Awareness

Food waste might not be the first thing that comes to mind when thinking about nutrition goals, but it’s more connected than you’d expect. Reducing waste often goes hand-in-hand with better planning, consistent eating patterns, and making the most of nourishing foods that might otherwise be forgotten in the back of the fridge.

In the U.S., up to 40% of the food supply is wasted, and much of that happens at home (3). Wasting food affects both the environment and your ability to follow consistent, balanced eating habits.

Cutting down on food waste can make your meals feel more intentional and less stressful. When you're using what you already have, you're more likely to eat your fresh ingredients, skip the last-minute takeout, and stick with the rhythm you've planned, all of which help support sustainable nutrition habits.

C. Building a Balanced Meal: Start with Fruits and Veggies

​​Balanced meals give your body the steady energy and nutrients it needs to feel its best throughout the day. And one of the simplest ways to start building a balanced plate is by focusing on fruits and vegetables. These foods are rich in fiber, vitamins, and antioxidants, and eating more of them is linked to a lower risk of chronic diseases like heart disease and cancer (4).

TIP: Not everything has to be fresh. Frozen and canned fruits and veggies can be just as nutritious and way more convenient for busy nights when chopping one more thing might be the dealbreaker (5).

From there, you can build around your plate. MyPlate recommends filling half your plate with fruits and vegetables, one quarter with lean protein, and one quarter with whole grains, plus healthy fats like avocado, nuts, or olive oil as needed (6). Once you have fruits and vegetables in the bag, you can move on to a different component of the plate for a new goal.

Remember that creating balance doesn’t require strict rules. It’s about building meals that help you feel full, energized, and supported in your day-to-day life.

D. Rethinking Sugary Drinks

Your afternoon soda. The sweet coffee order. The sports drink that somehow became your go-to even when you're not exercising. These little choices can add up - and most of the time, we don’t even notice.

Sugary drinks are the #1 source of added sugar in the American diet. They pack in a lot of calories without offering much in return - no fiber, no lasting fullness, just a quick spike and crash. And over time, a high intake of sugar-sweetened beverages has been linked to a greater risk of weight gain, type 2 diabetes, and heart disease (7).

Cutting back on sugary drinks is one of the most effective ways to reduce overall sugar intake. But this isn’t about never enjoying your favorite drink again. It’s about making swaps that support how you want to feel. The USDA recommends shifting to healthier beverage options like water, unsweetened tea, or milk to help reduce added sugars in your diet (6). 

Know that even swapping one drink a day can have a big impact over time.

E. Sleep and Diet Connection

If you’ve ever had a night of poor sleep and found yourself reaching for snacks the next day, you’re not imagining it. Sleep and eating habits influence each other more than most people think, and the connection goes both ways.

Studies have shown that shorter sleep duration is linked to higher intake of added sugars and lower intake of fruits and vegetables (8, 9). When you're tired, it can be harder to plan meals, tune into hunger cues, and stick with routines that usually feel manageable. Over time, inconsistent sleep may play a role in shaping your overall diet quality (9).

But food may play a small role in supporting sleep, too. One study found that greater intake of fiber and lower intake of saturated fat and added sugar was associated with deeper, more restorative sleep (10). While this doesn’t mean food can fix sleep problems, it suggests that what you eat might support your body’s ability to rest well.

If you’ve been working on nutrition habits and something still feels off, take a moment to check in on your sleep routine. Sometimes, adding a little more consistency - on your plate or in your bedtime routine - can help everything feel a bit more balanced.

Each of these five areas offers a strong foundation for your nutrition and wellness goals. They’re flexible, personal, and rooted in what adds value to your life, not what takes it away. And if none of these feel quite right for you, that’s okay too. Keep reflecting on what feels meaningful and keep on reading.

In the next section, we’ll explore how to take whatever you’re working toward and shape it into a clear, manageable goal you can follow through on with confidence.

3. Making Your Goals SMART

Now that you’ve had a chance to reflect on your habits and explore ideas for change, it’s time to take those reflections and shape them into something clear and actionable. This is where goal-setting frameworks can be helpful, not to make your goals more complicated, but to make them easier to follow through on.

A well-crafted goal gives you something to focus on, helps you track your progress, and gives you a clear sense of where you're going. One effective way to create structure is by using the SMART-goal format. That means your goal is:

• Specific - What exactly are you trying to do?

• Measurable - How will you know when it’s working?

• Achievable - Is it realistic for your current season of life?

• Relevant - Does it support how you want to feel or what you value?

• Time-bound - When will you check in on your progress?

Setting goals with this kind of clarity has been shown to increase motivation, satisfaction, and long-term follow-through (11). It helps take big ideas and turn them into small steps that actually fit into your life.

Here’s an example:

• Broad goal: “I want to practice mindful eating because I am always scrolling on Instagram reels during meals.”

• SMART version: “I will eat one meal per day without screens, sitting at the table, for the next 2 weeks. I will keep track of which meals I do this for in my notes app.”

The SMART-goal version is specific, realistic, and time-bound and focuses on a small shift that supports greater awareness and satisfaction during meals. This type of intentional habit can lead to bigger changes in how you approach food and mealtimes over time.

When setting your own goals, try asking yourself:

• What would this look like in my real, day-to-day life?

• What would make it feel doable(not perfect), but possible?

• How can I check in with myself in a way that feels helpful, not pressured?

SMART goals aren’t about doing everything at once. They’re about creating small, supportive shifts that move you in the direction you want to go at a pace that actually feels good.

4. Environment Shapes Success

The space around you - your kitchen, your schedule, your people - plays a bigger role in your habits than most of us realize. It’s not just about willpower. It’s also about what’s around you, how your day flows, and whether your environment makes your goals feel easier or harder to stick with.

The good news? You don’t need a complete life overhaul to create healthy habits that last all year. A few small changes can make a big difference. Research shows that setting up your surroundings with intention, like keeping healthy foods visible or minimizing distractions at meals, can help support more balanced choices (12).

Here are a few simple ways to shape your space so it works with you:

• Prep some veggies ahead of time so meals come together faster

• Keep a bowl of fruit on the counter or some healthier snacks in reach

• Clear off a table or counter where you can comfortably eat

• Talk to a roommate or partner about how they can support you in reaching your goals

And remember, your environment isn’t just your kitchen. It’s your calendar, your digital space, and even how you speak to yourself!

5. Letting Go of Perfection & Celebrating Small Wins

Making changes to your health doesn’t require doing everything perfectly. In fact, holding yourself to unrealistic standards usually leads to burnout, guilt, or giving up entirely. Real progress happens through small, steady actions, not by sticking to a rigid plan without missing a beat.

There will be days when things don’t go the way you hoped. Meals will get skipped. Schedules will shift. Energy levels will drop. We’ve all been there! These moments aren’t failures; they’re part of the process. What matters most is how you respond to them.

The goal is to build habits that feel flexible and supportive, even when life gets messy. And that might mean adjusting your plan, taking a break, or starting again after a tough week. 

Building this mindset also helps you notice and celebrate the progress you're making.

Research shows that recognizing small wins increases motivation, boosts confidence, and makes it easier to keep going, even when change feels slow (13). A small win is still a win. You deserve to notice it, celebrate it, and keep going.

You don’t have to wait for a major milestone to feel proud of yourself. You can start now. That recognition doesn’t have to be a big deal, either. It might look like:

• Saying, “That felt good,” after preparing a balanced meal

• Journaling one thing that worked well this week

• Pausing to breathe and acknowledge the effort it took to show up

• Sharing a small success with someone who supports you

Be kind to yourself along the way. Talk to yourself like you would to someone you care about. Encouragement, rest, and a little celebration aren’t rewards you have to earn; they’re part of what helps you keep going. Letting go of perfection makes room for consistency. And that’s where real, lasting change happens.

6. Putting It All Together

You’ve made it all the way here! That was a lot of reflection, goal-setting talk, and helpful nudges with zero “all-or-nothing” rules. Taking time to slow down and think through what you really want is no small thing! Ultimately, now is the time to start building better routines in the New Year so you don't fizzle out by next month.

To wrap everything up, here’s a quick summary of everything we covered. Think of it as your go-to checklist for building supportive, sustainable nutrition goals that won’t fall apart by February - the kind that work with your life, not against it:

New Year Nutrition & Wellness Goal Checklist

• I took time to think about my current habits: what’s working, what’s not, and how I want to feel.

• I chose one or two areas to focus on, like eating more mindfully or improving my sleep.

• I turned my idea into a goal that’s SMART: specific, measurable, attainable, realistic, and time-bound.  

• I made a few changes to my routine or space to support the habit. 

• I reminded myself that habits don’t have to be perfect to work. 

• I looked for small wins and took time to celebrate progress. 

• I reminded myself that I don’t have to do it all on my own.

If you're looking to create a space that supports your health and helps you follow through on what matters the most to you, we'd love to be part of that environment. Together, we can create routines and goals that feel good to work toward. You don’t have to navigate this alone. Let’s take that first step together!

Request a Dietitian Consultation in Northeastern Pennsylvania Today

Request a consultation for Catalyst Nutrition and Training's nutrition counseling program today. We're located in Kingston, PA, and serve the entire Wyoming Valley. Of course, you don't even need to drive to us to benefit, as we offer a convenient, secure telehealth option.

Here’s to a year where New Year goals feel realistic, healthy, and sustainable - and where the habits you build actually stick.

✨ Schedule an intake session today, and let’s talk about how we can work together to set goals, build healthy habits, and create a plan that feels good to follow through on.

Reference List

1.Cambridge Dictionary. SELF-REFLECTION | definition in the Cambridge English Dictionary. Cambridge.org. Published December 11, 2019. https://dictionary.cambridge.org/us/dictionary/english/self-reflection

2.Cheung L. Mindful Eating. The Nutrition Source. Published September 14, 2020. https://nutritionsource.hsph.harvard.edu/mindful-eating/

3.Feeding America. Food Waste in America | Feeding America. www.feedingamerica.org. Published 2024. https://www.feedingamerica.org/our-work/reduce-food-waste

4.Oyebode O, Gordon-Dseagu V, Walker A, Mindell JS. Fruit and vegetable consumption and all-cause, cancer and CVD mortality: analysis of Health Survey for England data. Journal of Epidemiology and Community Health. 2014;68(9):856-862. doi:https://doi.org/10.1136/jech-2013-203500

5.Harvard T.H. Chan School of Public Health. Vegetables and Fruits. The Nutrition Source. Published 2025. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/vegetables-and-fruits/

6.U.S. Department of Agriculture. What is MyPlate? www.myplate.gov. Published 2020. https://www.myplate.gov/eat-healthy/what-is-myplate

7.Johnson RK. Reducing Intake of Sugar-Sweetened Beverages Is Vital to Improving Our Nation’s Health. Circulation. 2016;133(4):347-349. doi:https://doi.org/10.1161/circulationaha.115.020453

8.Barragán R, Zuraikat FM, Tam V, RoyChoudhury A, St-Onge MP. Changes in eating patterns in response to chronic insufficient sleep and their associations with diet quality: a randomized trial. Journal of clinical sleep medicine: JCSM: official publication of the American Academy of Sleep Medicine. 2023;19(11):1867-1875. doi:https://doi.org/10.5664/jcsm.10696

9.Frates EP. Could what we eat improve our sleep? Harvard Health. Published March 9, 2021. https://www.health.harvard.edu/blog/could-what-we-eat-improve-our-sleep-2021030922112

10.Salamon M. Snooze more, eat less? Sleep deprivation may hamper weight control. Harvard Health. Published April 4, 2022. https://www.health.harvard.edu/blog/snooze-more-eat-less-sleep-deprivation-may-hamper-weight-control-202204042718

11.Bahrami Z, Heidari A, Cranney J. Applying SMART Goal Intervention Leads to Greater Goal Attainment, Need Satisfaction and Positive Affect. International Journal of Mental Health Promotion. 2022;24(6):869-882. doi:https://doi.org/10.32604/ijmhp.2022.018954

12.The Nutrition Source. Healthy Food Environment. The Nutrition Source. Published July 2024. https://nutritionsource.hsph.harvard.edu/healthy-food-environment/

13. Russell M. Why Celebrating Small Wins Matters - Harvard Summer School. Harvard Summer School. Published May 30, 2024. https://summer.harvard.edu/blog/why-celebrating-small-wins-matters/#What-Is-a-Small-Win